Much of our life is spent going forwards. Sometimes doing so doesn't feel so good on our backs - the lower back in particular. There can also be pain and/or tightness in our hamstrings and the the backs of our legs. How can we alleviate the pain/tightness? What can we do to find some more movement and range of motion in our legs? Seated forward bends are a great pose to help alleviate pain/tightness.
Seated Forward Bend
We do some form of this posture in most of our classes. Try it with your feet resting on a wall.
Begin sitting upright (you may wish to put a block or some other type of bolster underneath your bottom) with the soles of your feet against a wall. Raise your arms up and begin to lean your whole body forward. See if you can rotate the pelvis over the front of your sitting bones, so the whole pelvis moves forwards. At the same time press your feet into the wall. Hold for a few breaths. Notice how pressing the feet into the wall activates some more sensation in the backs of your legs.